Comparing Nutrients in 500 calories Baked White Potatoes VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

Weight per 500 calories

• Baked White Potatoes: 544g
• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D: 1471g

Baked White Potatoes have 2.7 times more energy per 100g than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D. It has average energy density when compared to other foods. Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 500 calories - Baked White Potatoes or Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Baked White Potatoes	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	NA	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	43.6% 56.6g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	8.3% 6.03g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.7% 1.96g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.42g	NA	g per day for Men 19-50 years
Sucrose	% 2.17g	NA	g per day for Men 19-50 years
Fiber	30% 11.4g	23.2% 8.82g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	69% 38.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	197% 2.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51.6% 207μg	25.7% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	141% 3.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	100% 603IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.45% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	181% 1809mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	43.5% 3.48mg	84.6% 6.76mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	45.5% 191mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	58.2% 408mg	216% 1515mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	50.6% 1721mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	61.8% 926mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	11% 410g	36.6% 1353g	3700g per day for Men 19-50 years

Baked White Potatoes VS Soymilk, Original And Vanilla, Light, Unsweetened, With Added Calcium, Vitamins A And D Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked White Potatoes or Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D?

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 500 calories of Baked White Potatoes have 2 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 10.9 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Baked Whole White Potatoes.
• 500 calories of Baked White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D
• 500 calories of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Baked White Potatoes vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 500 calories of Baked White Potatoes have 1.7 times more Potassium and 1.3 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 33.3 times more Calcium, 1.9 times more Iron, 1.3 times more Magnesium, 3.7 times more Phosphorus, 24.4 times more Sodium and 3.3 times more Water than Baked Whole White Potatoes.
• 500 calories of Baked White Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked White Potatoes have 2 times more Carbohydrate, 1.4 times more Sugars and 1.3 times more Fiber than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 15.3 times more Fat and 3.4 times more Protein than Baked Whole White Potatoes.
• Both Baked White Potatoes and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy per 500 calories.